Vitamin C: Recommended Dietary Allowance (RDA), Dietary Sources, and Its Role in Health and Disease

Introduction

Vitamin C, also known as ascorbic acid, is a vital nutrient essential for various physiological functions. It plays a crucial role in immune defense, collagen synthesis, and antioxidant activity. A deficiency in vitamin C can lead to serious health issues, including scurvy.

Recommended Dietary Allowance (RDA)

• Adults (Men): 90 mg/day
• Adults (Women): 75 mg/day
• Pregnant Women: 85 mg/day
• Lactating Women: 120 mg/day
• Children (1-3 years): 15 mg/day
• Children (4-8 years): 25 mg/day

Dietary Sources of Vitamin C

Vitamin C is abundant in various fruits and vegetables. Some of the best sources include:

• Citrus fruits (oranges, lemons, grapefruits)
• Strawberries, kiwis, and pineapples
• Bell peppers, broccoli, and spinach
• Tomatoes and potatoes

Vitamin C Deficiency: Symptoms, Causes, and Associated Diseases

Symptoms of Deficiency

• Fatigue and weakness
• Frequent infections
• Slow wound healing
• Bleeding gums and loose teeth
• Dry, rough skin

Causes of Deficiency

• Inadequate dietary intake
• Malabsorption disorders
• Smoking (increases vitamin C requirement)
• Chronic illnesses such as kidney disease

Associated Diseases: Scurvy

Scurvy is a severe vitamin C deficiency disease characterized by:

• Swollen, bleeding gums
• Joint pain and muscle weakness
• Bruising and petechiae (small red spots on the skin)
• Anemia and fatigue

Scurvy is preventable with adequate vitamin C intake and can be treated with supplementation.

Role of Vitamin C in Health and Disease

• Boosts immune function
• Enhances iron absorption
• Acts as a powerful antioxidant
• Supports cardiovascular health
• Promotes healthy skin and wound healing

Conclusion

Vitamin C is an essential nutrient that plays a crucial role in maintaining overall health. Ensuring adequate intake through diet or supplementation can prevent deficiency-related diseases such as scurvy and support various physiological functions.